Protein Packed French Toast

The Story Behind This Protein French Toast

The morning started with an egg and ended with a high-protein French toast - completely by accident!

My kids came home from a sleepover obsessed with the sugary French toast they had for breakfast—and immediately asked me to recreate it at home. While we don’t typically eat meals like that, I understood why they loved it. It’s warm, comforting, and fun.

But as a mom, I also prioritize balanced meals—especially at breakfast.

Instead of saying no, I headed to the kitchen to create a version that kept everything they loved while adding the nutrients their growing bodies need. The result? A high-protein French toast for kids that satisfies cravings and supports energy, focus, and fullness.

Why Protein at Breakfast Matters for Kids

Breakfast sets the tone for your child’s entire day.

After an overnight fast, the body needs nourishment that supports:

• Stable blood sugar

• Sustained energy

• Focus and mood

• Reduced cravings later in the day

That’s where protein makes a big difference.

Research shows that a higher-protein breakfast can improve appetite control and overall diet quality. In one study published in 2013, researchers compared three groups of adolescent girls:

• A cereal-based breakfast (13g protein)

• A high-protein breakfast (35g protein)

• No breakfast

While both breakfast groups consumed fewer calories throughout the day, the high-protein group experienced greater feelings of fullness and reduced evening snacking—especially on high-fat, less nutritious foods.

This is largely due to improved regulation of hunger hormones like ghrelin, which helps signal satiety. You can access the study here.

A Better Way to Do French Toast

This recipe transforms a traditional, sugar-heavy breakfast into a balanced, high-protein meal your kids (and you) will still love.

It’s:

• Kid-approved

• Quick and easy

• Naturally satisfying

• Designed to support energy and fullness

Because at Rootera Wellness, we believe you don’t have to eliminate the foods your family enjoys—you just need to build them better from the root.

High-Protein French Toast for Kids (Easy + Healthy Breakfast)

This high-protein French toast for kids is an easy, healthy breakfast made with simple ingredients to support energy, fullness, and balanced blood sugar. Make gluten-free French toast by substituting gluten-free bread.

Prep time: 5 minutes - Cook time: 10 minutes - Total time: 15 minutes

Ingredients for 2 servings

This healthy protein French toast is made with simple, nutrient-dense ingredients to support energy and fullness:

• 4 slices sprouted-grain bread (or another high-fiber bread or gluten-free bread)

• 1 large egg

• 1 scoop vanilla protein powder (no added sugar)

• ¼–½ cup oat milk or another milk alternative (to help mix and coat evenly)

• ½ teaspoon cinnamon (optional, for flavor)

• ½ teaspoon vanilla extract (optional)

• Butter, ghee, or coconut oil (for cooking)

Instructions

Follow these simple steps to make this high-protein breakfast for kids:

1. Preheat your pan
   Heat a skillet or griddle over medium heat and lightly grease with butter, ghee, or coconut oil.

2. Mix the batter
   In a shallow bowl, whisk together the egg, protein powder, milk, cinnamon, and vanilla extract until smooth. IF it's not mixing smoothly, pour it into the food processor.

3. Dip the bread
   Dip each slice of bread into the mixture, coating both sides evenly. Let it soak briefly so the bread absorbs the protein mixture.

4. Cook until golden
   Place the coated bread onto the pan and cook for 2–3 minutes per side, or until golden brown and cooked through.

5. Serve warm
   Serve immediately with your favorite toppings (see ideas below).

Calories per serving (2 pieces of French Toast): 282, Protein 24.2 grams, Carbs 33.5 grams, Fiber 6.1 grams, Fat (without added fat) 5.6

Optional Toppings (Kid-Approved)

Make this high-protein French toast for kids even more fun and satisfying:

• Fresh berries (strawberries, blueberries, bananas)

• Nut butter (peanut, almond, or sunflower seed)

• Plain Greek yogurt

• A drizzle of pure maple syrup or Manuka honey

• Sprinkle of chia seeds or flaxseed for added fiber and Omega-3s

• Add a side of organic turkey bacon or an egg for added protein

Tips for Best Results

• Use sprouted grain or high-fiber bread without added sugars for better blood sugar balance

• Choose unflavored whey protein with no added sugars or artificial ingredients. Just be sure to add 1 tbsp of maple syrup and 1 tsp vanilla extract if you make this substitution.

• Don’t oversoak the bread—it should be coated, not falling apart

• Cook on medium heat to avoid burning while ensuring the inside cooks fully